Uncle Sam/Squid Co-Q Escalator @ The Abyss 09DEC20

Since this was the week of the Army vs Navy game, Uncle Sam and I decided this would be a great time to Co-Q. After throwing around some ideas for the weinke, we settled on the Marines MARSOC Short Card. This is the PT that a special forces Marine would complete. We also decided to add in a little ruck run in between sets, since a Marine special forces routine wasn’t going to be enough. (That may have been a bit ambitious, being as I was sore for 4 days after this routine.)

Uncle Sam, Shark Bait and I showed up a little early to set up. Mr. Hat came in shortly after the three of us with his vintage ruck. I believe Uncle Sam’s words were “I had one of those when I was in.” F-Stop and Flip Showed up to give us 6.

At 0530 Uncle Sam gave the disclaimer, took a jab at the Navy and led us on a short mosey to the Arena. Once there we grounded our rucks and followed instructions as he guided us through an Army warm up routine.

ACFT Preparation Drill

Exercise 1: Bend and Reach
Exercise 2: Rear Lunge
Exercise 3: High Jumper
Exercise 4: Rower
Exercise 5: Squat Bender
Exercise 6: Windmill
Exercise 7: Forward Lunge
Exercise 8: Prone Row
Exercise 9: Bent-Leg Body Twist
Exercise 10: Push-Up

Once we completed the warm up (that felt like a beat down by itself) I stepped up and explained the one and only Thang of the day. We would perform 5 exercises and the ruck up and take a lap around the playground. There were 4 sets to complete. As you were working through the sets, it was up to you to find time to slide over to the monkey bars for three sets of max rep pull-ups. We did it this way so everyone could maintain appropriate distancing. Uncle Sam cranked up the music and we were off to work.

  1. 30 Merkins
  2. 30 Squats
  3. 30 LBCs
  4. 10 Burpees
  5. 10 Windmills (stretch/relax)
    Ruck up and take a lap
  6. 30 Merkins
  7. 30 Mountain Climbers
  8. 30 Flutter Kicks
  9. 10 Burpees
  10. 10 Grass Grabbers (stretch/relax)
    Ruck up and take a lap
  11. 30 Merkins
  12. 30 Star Jumpers (Squat holding knees, jump up to arms and legs extended)
  13. 30 Supermans
  14. 10 Burpees
  15. 10 Chain Breakers (stretch/relax) (Arms bent at elbow, knuckle to knuckle, then open wide)
    Ruck up and take a lap
  16. 30 Merkins
  17. 30 Lunges
  18. 30 Hello Dollies
  19. 10 Burpees
  20. 10 Trunk Twists (stretch/relax)
    Ruck up and take a lap
    * OYO 3 max sets of dead hang pull ups

With about 5 minutes to spare, we wrapped up the last of our sets and everyone took a second to catch their breath. We each took turns leading through a round of mary and, just in the knick of time, the clock struck 0645.

We moseyed back to the flag for COR, NOR, announcements and intentions.

I think Flip Flop, being the former Marine, thought this was a child’s play weinke. Uncle Sam, as always, rocked this like a beast. F-Stop continued his journey towards legendary status. Mr. Hat, as only he can do, finished first while simultaneously making sure the six was properly taken care of. Shark Bait continues to improve and shows great determination, when his body decides to respond to his alarm clock.

The Abyss boasts a core group of HIM’s that are sure to resonate with anyone who braves a visit. From 16 to 60 and from Athlete to amateur, we have it all. It is always an honor to lead this group of men, and an even bigger honor to lead with Uncle Sam by my side.

Until Next Time,


2 thoughts on “Uncle Sam/Squid Co-Q Escalator @ The Abyss 09DEC20

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